Partner WOD For Time: (15min time cap) 3 Lateral Burpee Box Jumps Overs 3 Hang Power Cleans 60/40 300m Run 6 Lateral Burpee Box Jumps Overs 6 Hang Power Cleans 60/40 300m Run 9 Lateral Burpee Box Jumps Overs 9 Hang Power Cleans 60/40 300m Run 12 Lateral Burpee Box Jumps Overs 12 Hang Power […]
CONTINUE READINGComplete as many rounds as possible in 22 minutes of: 30 Box Jump Overs 20 Handstand Push Ups 10 Hang Power Cleans 80/55 5 Ring Muscle Ups 400m Run Post rounds to the whiteboard.
CONTINUE READINGBack Squat 15 minutes to find a 1RM “Nasty Girls V2” 3 rounds for time of: 50 Alternating Pistols 7 Ring Muscle-Ups 10 Hang Power Cleans 80/52.5 Post load and time to the whiteboard
CONTINUE READINGFront Squat 1×5@85% 2×2@90% For Time: 20 Hang Power Cleans 60/40 25 Kettlebell Swings 24/16 20 Pull Ups 15 Hang Power Cleans 60/40 20 Kettlebell Swings 24/16 15 Pull Ups Post load and time to the whiteboard
CONTINUE READINGFront Squat 3×3@85% 2×2@90% Complete as many rounds as possible in 10 minutes of: 15 Box Jumps 12 Hang Power Cleans 60/40 9 Push Ups Post load and rounds to the whiteboard
CONTINUE READINGPartner WOD Complete 4 rounds for time of: 42 Kettlebell Swings 24/16 22 Hang Power Cleans 60/40 12 Burpee Box Jumps 30/24 Post time to the comments.
CONTINUE READINGBeginners Skill: Kipping Pull Ups Strength: 4 x 5 Weighted Pull Ups Complete 3 rounds for time of: 18 Box Jumps 15 Hand Release Push Ups 12 Hang Power Cleans 70/50 9 Strict Handstand Push Ups Post load and time to the whiteboard
CONTINUE READINGTomorrow we’ll have our normal Weightlifting at 6am then just the one class at 7am. We have 26 people competing this Saturday at WODStock on the Gold Coast be sure to pop in and watch the action. S1: Bench Press 5-5-5 @ 75% S2: Bench Press 2×3 @ 85%, 2×2 @ 90% Complete 3 rounds […]
CONTINUE READINGS1: Press 5-5-5 @ 75% S2: Press EMOM complete 2 Presses at 55% for 8 minutes Complete as many rounds as possible in 12 minutes of: 10 Hang Power Clean 60/40 10 Ring Dips 10 Chest to Bar Pull Ups Post load and rounds to whiteboard
CONTINUE READINGS1: Hang Power Clean 3-3-3 @ 75% S2: Hang Power Clean 8×3 @ 75% Rest 60sec “Fran” 21-15-9 for time of: Thrusters 42.5/30 Pull Ups Post load and time to whiteboard
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